Exercise II: Lying Rotators on Bench

Sets: 2 Reps: 12 Rest: 45 Seconds

Hold a light dumbbell or weight plate in your right hand and lie on a bench on your left side. Allow your arm to hang down to the floor, so it's draped over your torso and the heel of your hand is turned toward the ceiling [1]. Leading with the heel of your hand, raise your arm straight up and overhead until it's perpendicular to the floor [2], and then return to the starting position. That's one rep. Complete 12 reps, and then switch arms and repeat.

Exercise III: Wide-Grip Lat Pulldown

Sets: 2 Reps: 10 Rest: 45 Seconds

Sit at a lat-pulldown station and grab the handle outside shoulder width [1]. Pull the bar down to your collarbone [2], and then reverse the motion to return to the starting position (but don't allow the weight you're using to rest on the stack). That's one rep.

Exercise IV: Stiff-Legged Deadlift

Sets: 2 Reps: 12 Rest: 45 Seconds

Hold a barbell in front of your thighs with palms facing you [1]. Keeping your lower back in its natural arch, bend at the hips and slightly at the knees and lower your torso until it's nearly parallel to the floor [2]. Extend your hips and knees to return to the starting position. That's one rep.

Exercise VI: Lying Triceps Extension

Sets: 2 Reps: 10 Rest: 45 Seconds

Hold a barbell and lie back on a bench. Press the weights overhead so that they are directly above your face [1]. Keeping your upper arms in place, bend your elbows and lower the dumbbells to your forehead [2]. Reverse the motion to return to the starting position. That's one rep.

Exercise VII: Bent-Knee Hip Extension

Sets: 2 Reps: 15 Rest: 45 Seconds

Lie on your left side and bend your hips and knees 90 degrees [1]. Without moving your hips, rotate your right leg toward the ceiling (it should look somewhat like a dog raising his leg at a fire hydrant) [2]. Reverse the motion to return to the starting position. That's one rep. Complete 12 reps, and then switch legs and repeat.

Exercise VIII: Rollouts (high groove)

Sets: 2 Reps: 15 Rest: 45 Seconds

Lie on your left side with your left leg straight and your right hip and knee bent 90 degrees, suspended over the floor. You can place your left palm on the floor for support [1]. Keeping your left hip bone in contact with the floor, rotate your hips to your left and extend your right hip so that you're reaching with the right knee, trying to touch it to the floor without losing contact between your left hip bone and the floor [2]. Reverse the motion to return to the starting position. That's one rep. Complete 15 reps, and then switch sides and repeat.

Exercise IX: Dumbbell Split Squat

Sets: 2 Reps: 12 Rest: 45 Seconds

Hold a dumbbell in each hand (or use only your body weight if you're having trouble with the movement) and stand with your right leg a few feet in front of your left [1]. Now bend both knees and lower your body until your right thigh is parallel to the floor (it should look like the second position of a lunge) [2]. Straighten your legs to return to the starting position. That's one rep. Complete all your reps and then switch legs.

Exercise XI: Bent-Knee Static Bridge

Sets: 2 Reps: Hold for 90 Seconds Rest: 45 Seconds

Get into pushup position, and then bend your elbows 90 degrees so that your forearms are resting on the floor. Bend your knees as well so that they rest on the floor to support you. Your body should form a straight line. Hold the position for 90 seconds. That's one set.